Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

10 PT

10 ATW

20 Single Unders

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press (Hold lockout)

5 Push Press (:03 eccentric)

Double-Unders (Learn the Skill!)

*If proficient, reverse SU/DU!

Metcon (Time)

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (155/105)

50-50-50

Double Unders

(Rest 2:00)

21-15-9

Shoulder to Overhead (115/75)

50-50-50

Double Unders
-Scaled-

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (85/60)

25-25-25

Double Unders

*No DUs? 50-50-50 Single Unders.